Giving you fun fitness tips for optimum well-being

Fitness for Wellbeing

At Express Medicals we know the importance of keeping fit to improve your overall well-being. In support of #WorkoutsAndWellbeing we’re giving you fitness tips for optimum well-being to make fitness fun and enjoyable.

There is no ‘right’ or ‘wrong’ way of exercising

Do what works for you and most of all what you ENJOY. This could be going for a run outside, trying out a new class, playing sport, resistance weight training in the gym or quick and easy home workouts. Enjoyment and convenience are key factors, if the exercise you do is both enjoyable and convenient you are most likely to stick with it.

For example, a home workout is quick and easy. You can play your own music, be completely comfortable and get everything completed in an hour! Sometimes this consistency of training at home can see better results than the gym.  

Remember your body is totally unique

Don’t compare yourself to friends as their body may excel in certain movements and yours will excel in others. You may see others lifting more, squatting more but it’s important not to match them. Focus on what works for you, realise your body is different and concentrate on exercises to improve weaker areas.

Mind muscle connection

It’s incredibly important not to push yourself too hard.  For example, by lifting too much weight could be putting strain on other areas. Therefore, when doing an exercise on your first few repetitions ask yourself whether the muscle you intend to work is doing the majority of the work load. This could lead to you picking up a lighter weight. This will see your weaker muscle groups strengthen and prevent your more dominant muscles taking over.

Perseverance

You may feel silly doing certain movements for the first time, but like anything the more you do it the better you become. For example, running on the spot raising your knees high and punching the air admittedly makes you feel like a bit of a lemon. However, the more you persevere the more comfortable you feel and soon it will become second nature.

Stay motivated

When you are lacking motivation to workout think about the positive endorphin rush you will feel after your exercise. ‘When endorphins are released in the body of a person, he or she experiences a feeling of bliss, a flow of euphoria’ (Holloway, 2019). 

For more information about Express Medical’s range of occupational health services, visit expressmedicals.co.uk

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SAVE MONEY – STOP SMOKING

FACT: Many people who quit smoking feel in charge, feel more relaxed, have more money and are not as worried about their health.

They look and feel better, their skin looks healthier and they have more energy when they walk, play or do something active. Also they don’t smell of smoke! So Stop smoking – save money!

Top tips:

Find ways to cope by learning from past attempts.

  • Tell everyone that you are quitting.
  • Join a stop smoking group and ask colleagues if they want to join you.
  • Try the gums/ lozenges/patches available.
  • Place stickers/pictures in places to motivate you.
  • Remember how much money you will save.
  • Congratulate yourself on your achievements.
  • Call the NHS Smokefree Helpline -0300 123 1044. • Fix a definite “quit”date.

Top tips for optimum health and wellbeing

If you’ve not already heard, this week is National Nutrition and Hydration Week. Here at Express Medicals, we aim to provide tips and tricks to keep you at your healthy best.

Did you know that in the UK alone, around 3 million people are at risk of malnutrition? That’s a staggering figure. So in order to prevent malnutrition and dehydration related illnesses and to ensure good health and well-being, we’re giving you advice to keep you tip-top.

What you can do:

  1. First and foremost, don’t skip brekky! Starting your day right with a nutritious breakfast kick-starts your metabolism. Furthermore, there are even studies suggesting it may be linked to weight loss! (ref).
  2. Choose wholegrain high fibre carbohydrates such as the humble porridge. Check here for ways to spruce up your morning oats. 
  3. Variety is the spice of life – taste the rainbow and add multiple colours to your diet such as a Buddha salad bowl – find a delicious recipe here
  4. Aim to eat at least 5 portions of fruit and veg each day.
  5. Fish of the day – try to eat at least two portions of fish each week, preferably at least one oily fish such as mackerel or salmon. Lastly, make sure it’s sustainably sourced!
  6. Cut down on your saturates and on salt –  Check nutrition labels for high fats and sugars and keep salt intake less than 6g per day.
  7. Keep active to maintain a healthy weight. Whether that’s taking a walk in your lunch-break, taking up a sport hobby or heading to the gym, it all contributes to that daily step count.

Last but not least, it is essential to drink water throughout your day. Aim to drink about 8-10 glasses or 1-2 litres if you’re drinking from a bottle.  Getting your daily dosage has been proven to increase brain power and boost your energy levels.  It promotes healthy weight management, flushes out toxins, improves your complexion, boosts your immune system and prevents pesky headaches.

Source: British Nutrition Foundation

Sugar, sugar

As part of Diabetes Week, our medical staff was out and about with clients, testing their staff for blood sugar levels. This is where we discovered some surprises.

Lifestyle, diet and exercise levels all affect the onset of Type 2 Diabetes. Whether it’s four sugars in four teas a day, multiple energy drinks to kick start your day or unhealthy fast foods on the way home.

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The fun of walking

When we think of exercise we think of sports, the typical but structured process of a regular routine. Either where we join other people or work out in the gym on our own. This requires a lot of effort and often doesn’t suit us all.

Instead, think of a simple process: moving more often!

Many of us are far more sedentary than is good for us. If going to a gym or organised sport feels too much of a commitment, aim for something simpler!

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The deadly sound of silence

Mike Stallard, non-executive director at Express Medicals tells the story of his health incident as a warning to others.

I was very lucky in more ways. When the chance to retire came in my mid-50s, I grabbed the opportunity. I had longed to move to France, so a dream came true. So here I was, having a relaxing meal with friends in a French restaurant and thinking how lucky I was.

There’s that word again – lucky.

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Healthy Heart – lower your risks of heart disease

 

When it comes to heart health, many people don’t realize the fact that they can significantly reduce their risk of cardiovascular problems very easily. This only includes making a few minor changes in their lives.

Heart disease is the #1 cause of death in men and women, greater than the next five causes of death combined!

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Know Your Numbers

Express Medicals encourages exhibition visitors to take health MOT to “Know Their Numbers”

Our nursing and sales staff will be out in force at this year’s CIPD annual conference and exhibition in Manchester on November 8 and 9, 2017. We want people to “Know Your Numbers”.

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